1) WARM-UP:

Stretch

Mobility: Band Hip Flexor 3 x 15 sec each

2 Rds:

300m Row or Ski

15 x Air Squats

2) GYMNASTICS: Tabata test or Alt. EMOM 15:

Choice

Hollow Rocks x 30 sec

Plate Holds x 30 sec

3) METCON: Partner Workout

AMREP 4:

30 x Syn. AbMat Sit-ups (Rx+ Wt. @20/14)

30 x Alt. Wall Balls @20/14 (Rx+ 30/20, scaled 14/10)

Max Cal Ski or AAB

—1 min rest—

3 Rounds